Trying to become a triathlete.

Started this journey by running with my sister. Now she has moved and I want to be an Ironman.

[fiti-vation]

[rooster519]

I got tagged!!!

Got Tagged rules: tag 9 users you want to know better! I was tagged by @kcowgill

Relationship status: 1 awesome daughter and about to hopefully be engaged by the end of this month....if she says yes.  

Favorite color: Currently would have to go with a neon green

Pets: 2 dogs Blue and Lula.  1 cat Pippin..

Cats or dogs: I’m a dog person.  The cat came with the love of my life, so I choose to be accepting of the wonderful kitty.

Coke or Pepsi: I drink more water than anything but, if I want a quick fix, I usually go with Mountain Dew.  Used to drink it all the time and now I miss it.

Chapstick or lipstick: Neither.  If I need something I’ll use Carmex, but even that is rare

Last Song I listened to: I love music, so it’s always on.  Currently on Pandora listening to 90′s pop.  Got some Alanis Morissette, Hand in my pocket.

Favorite TV show: The tv is rarely on.  It’s just not a big part of my life, however, I do love The Walking Dead. Just got hooked during the first season and it’s a must watch.

First Fandom: Yeah, I’m going with none on this :D

Hobbies:Obviously spending time with my family, swimming, biking and running.  Just for some extra insight into my life.  Now that my tri season is finished and I have moved into half marathon training, I have also begun working on Christmas Lights.   Last year we had around 1500 bulbs and this year we are looking to triple that and use RGB LED’s to extend the display.  Take a lot of time to organize and prep.

I tag:  @chrisontherun, @czechchick15 @fatman2fitman @happytri @prelives51 @slowtriathlete @swimbikerun2015

[rooster519]

Good morning all! I haven't done a lot since Racine, just really haven't wanted too. It's been nice not having any major goals to strive for and no major training to do. I have swam and biked twice, and ran 5 times. Here is why... At some point during the 13.1 mile run at Racine, I began to enjoy running again. I had never ran that distance without music. Somewhere during that run I began to realize that when I listen to music I get lost and don't pay attention. So, I did an experiment. 2 of my last 5 runs were with music, they are not pictured, the other 3 just me and the world. 1 was 7 miles, and took almost an hour and a half. The other, a 3 mile run that took over 35 minutes. I'm not saying the evidence is without its flaws and probably needs more of a baseline to help support my theory, but 2 out of my last 3 runs post consistent negative splits and even the 3rd, had only 1 mile out of place. I have ran all 3 of these without walking, and I have finished every run with a smile on my face. I talk with people, I thank volunteers, I run the mile I'm in! Last night's race was a 5k in East Moline. It was hot, humid and a 1/4 mile 135 ft climb. I walked 1 water stop. Walked long enough to not die while drinking, the garmin didn't even pick it up. I know I'm rambling a bit but the lack of music is making me love what I once loathed. Thanks for reading!

[rooster519]

Tri club!

One thing my area has been lacking is an official triathlon club. There was one many years ago but no one really kept up on it and people lost interest. Last week I received information that a fellow triathlete is coming back to the Quad Cities and opening another club! I am beyond excited! I have wanted this since I first decided to do a tri. Nothing fancy, just a way to reach like minded people. A way to organize group swims, bikes, and runs. I'm so stoked!

[rooster519]

Racine 70.3 almost.

For those who don’t know, Racine 70.3 was this past weekend.  It was supposed to be my big race for the year.  Been training since February for this one.  When I arrived at Ironman village on Saturday I was beyond excited.  After getting checked in and listening to the course talk, I had the opportunity to meet a fellow triathlete/tumblr @kcowgill, wonderful person.   It was honestly a pleasure meeting you, and seeing you out on the course.  After everything my girlfriend and I headed off to Milwaukee to enjoy some time with some friends.  

Sunday morning I got up super early and got ready.  Drove to Racine, got a parking spot within 1 block of transition, and headed to get my area set up.   All was well until they told us not to head up the beach for our swim.   To keep this post short, they ended up cancelling the swim and postponing the race until 10:30.   Around 9:30 they informed us of a shortened bike course, 31.4 miles roughly.   We had a TT start by rack, meaning I was one of the last to go.  My number was 2261, oh well more people to pass.   

The winds were brutal!  I think I heard somewhere around 18 mph with 25+ mph gusts.  Being a shortened course I dropped the hammer as hard I could.  I averaged 18.2 MPH for the distance.  I’m not complaining that was fast for me for that distance.   Made it through transition in under 3 minutes, slow but there was a guy literally sitting in the spot where my bike went. I asked him to move, he ignored me. Until my front tire went over his head :D Then he apologized and moved.  

Funny thing about this race, they didn’t shorten the run....so 13.1 here I come.  I got to see a few people I knew out on the course. Even had a high five with @kcowgill around my 8th mile I believe.  It was good time, until mile 9.  My calves cramped hard!!!  Full on toes curled under, uncontrollable spasms.   I walked for the remainder.  Every time I tried to run, I would cramp.  This has happened 1 other time during a half marathon and until mile 12.5 I had no idea why.  That’s when it hit me, I was having so much fun on this run, I hadn’t been eating.  Nothing since mile 4.  Maybe some Gatorade, but nothing with any substantial calories or carbs.  It was too late for me by this point as all aid stations had been passed.  I just kept walking, crying a little, but out of happiness.  It was my slowest half marathon to date, and I am still happy about it.  I crossed the finish line in pain, but happy.   

Most of the time when I run I listen to music.  I ignore the people and beauty around me.  I ignore my body and thoughts.  Yes, I pace faster with music, but I don’t enjoy it.   For the first time, in a long time, I enjoyed running.  It didn’t matter what my time was, it didn’t matter the pain.  I spent time talking with some guy named Jeremy.  I spent a mile running with one of the people I’ve trained with and talking with her.  A police officer fist bumped me at mile 12.  It was a blast.  I thanked so many volunteers, I joked with them.  Almost every picture I’ve seen of me on that run, I was smiling.   I learned more about myself in that 3 hour run/walk, then I have in a long time. 

When I finally saw the finishers shoot, I tried to run.  I made it to within about 5 feet of the final inflatable arch and my legs locked up.  I walked it in, I got my medal and hat, found my girlfriend, gave her a giant hug.   I spent some time thanking friends for coming down and supporting me, mind you, I’ve only met these two one other time and that was a year ago.  They spent the entire day cheering me on in the heat and humidity.  My own family has yet to say anything to me about this weekend.  They have yet to even like my facebook status about it, but that’s another story.

At first I was upset by the shortened distance.  I felt like something was taken from me.  I wanted more, I trained for more.  I think my friend Beth summed it up best.  “This isn’t the race I trained for, but it’s the race I was given.  And I finished it.”    While I may not be able to get a 70.3 sticker yet, or my Ironman tattoo,  I finished one of the hardest races of my life, and I’m still happily hurting.

On a personal note.  @kcowgill Thank you for reaching out Saturday and meeting with me.  If you are ever in the Quad Cities area don’t hesitate message or text.  I hope you enjoyed your race. Congrats on your finish!!!

[rooster519]

For 6 months this has been my background on one of my computer monitors at work. A constant reminder of my major fitness goal this year. Everyday I was reminded that time was ticking away. I was reminded that every decision I make today can affect tomorrow. This one screen helped keep me motivated. Kept me from doing things I would regret. In 2 days I will toe the line of the longest race of my life. Not only in milage but in actual time of moving. I am beyond excited! I am ready. I have wanted this day to come and now that it's here I'm nervous. I'm not nervous about what will happen or if I'll finish. I have trained enough to know that I will finish. I have trained and planned for almost every circumstance. My nerves come from not knowing what happens the next day or the day after. I'm a planner. I live a structured life. It's how things work easily for me. Training 6 days a week has been my routine, but come Monday, that won't be there. I have no training planned, no schedule to follow. I've talked briefly about moving into half marathon training or even getting a full marathon under my belt before the end of the year, but no decisions have been made...yet. So here I go. The thoughts of next week get pushed out of my mind and I focus on the biggest race of my life. 6+ hours of almost constant abuse on my body. 3 disciplines that I love and hate all at the same.

[rooster519]

What a weekend!

First off I'm behind on my squat plank challenge. I'll get caught up tomorrow after my chiro apt and swim. Friday we went over to some friends and relaxed around a fire. Saturday, I was kicked out of the house for most of the morning as my girlfriend entertained some of her lady friends. Ok I could have stayed, but I didn't want to listen to them lol. So I took the time to prepare for Sunday. I went shopping, bought new running shoes and bike stuff. Spent Saturday afternoon working on my bike and preparing for Sunday. What was Sunday? My longest triathlon to date. A couple of years ago a bunch of triathletes in the area (before I knew them) were all training for long course triathlons. They picked the long weekend as the perfect time to hit their peak for their training. Since then, and for the foreseeable future, this is our tradition. We start off with 2 laps around the lake, roughly 1 mile, then either 43 or 76 miles on the bike, finishing up with a run of whatever you want, average is 7-10. I've done all of these distances alone but never back to back to back. The swim was easy for me. Once I passed a few slower swimmers and had open water it was wonderful. I helped people where I could but focused on my breathing and staying calm. It took less than 40 minutes including the 5 minutes of talking between laps. Cue the bike ride. I average about 80 miles a week on the bike. I knew the 76 was doable but not if I wanted to run afterwards. I chose the 43 mile route and holy hills! Not sure how everyone else's garmin works but counts in 5 mile laps, maybe it's a setting I'm just not sure. My first lap was 18 mph average I was actually holding back a little. I let it go for the second lap and averaged 20.7 mph. When I saw that, I knew I had to slow, but dang that was fast! So I slowed, waited for other riders and tried to just enjoy the ride. For the next few laps they averaged 16-18 mph which was wonderful. It gave me time to enjoy the Iowa farms which I rarely do anymore. 10 miles out I let them know I was going ahead and took off. My average again was 20+ mph for those 10 miles. It was insane. And my legs still felt good. The two riders who were directly behind me decided they didn't want to run and took off when we got back to the cars. I waited a bit and stretched waiting for the last rider in our group. We started running together and talking. She was considerably slower paced than me, but I knew it would do me good to run slow to start, it's all about pacing, right? About mile one I pulled ahead of her and ran my pace, quads were tight right above my knees but still felt good. I kept fueling well. I ran the first 4 miles without stopping other than when I had to open my packages of food (mental note made, do that before starting). At mile 4 I turned around. I figured 8 miles was plenty. I wasn't hurt, just tired. I was hydrated, had plenty of fuel just tired. Beth, the woman who I had began running with was about a half mile behind me. When we passed, she asked why I wasn't running 10, as she had seen me turn around. We had a brief conversation about quitting and giving up on myself and I was turning back around to run another mile with her. I finished out 10.5 miles running with her. By the time we got back to the car my legs were fried. Every muscle from the waist down was tight, lack of salt I believe. We congratulated each other and went our separate ways. 54 miles yesterday. I'm still sore today. I won't deny my pains. But, seriously, 54 freaking miles, covering 3 sports and in less than 5 hours! What a day. So on to today. Get up early to head to a local 5k. I was still hurting but decided to just take it slow and enjoy the day. It was rough to say the least. I followed 1 guy through most of the race, passing him at the very end, and thanking him for pulling me along. I didn't pr today pace was 10:13 but I did have negative splits. My legs are more sore now but in a good way. It simply has amazed me what my body continues to allow me to do. A few years ago none of this was possible, and in less than 2 weeks I will go even farther! Thank you all for be inspiring and supportive!

[rooster519]

Last night I met up with a couple of other triathletes (2 to be exact). We did a short swim and short bike ride. It was fast! The bike ride was very fast! We held 19 + for the first and last 5miles, it was the fastest any of us had sustained on the ride. The last picture is of something that I came across when I was looking at tattoo designs. Made me think of @isureamheather. I have a few options for my tat and I will post them when I'm at a computer so I can format easier. Try to get to that tonight! Happy Friday Tumblr!

[rooster519]

Tagged to SDS by the awe inspiring @isureamheather. Sitting in my office contemplating HIM 70.3 tattoos. Work is really interfering with my goof off time. Have a great Thursday!

[theslaybymic]

Erik Cavanaugh’s body does not adhere to the typical dancer image. But that has never stopped him, When he began applying to college for dance, his tenacity was put to the test after he not being accepted into any schools. Discouraged, but not entirely unfazed, he did not give up.

Follow @this-is-life-actually

[crimsonbaby-deactivated20190221]

These gifs are just beautiful!

[rooster519]

I love this! Men have just as many body image issues as women. We may not be vocal about it, but the issues are present. Seeing some one who isn't afraid to go after their dreams because they may not fit into a stereotype is amazing.

[rooster519]

I finally chose a new long course event for this season. After my other one being canceled and after a very long and intense discussion with my girlfriend. Ironman Racine 70.3 was decided on. I'm a little nervous as my training was set to peak in August and this race is in 17 days! The training so far has covered the total distances so I should be fine, right? I have a few shorter training sessions scheduled going into this weekend and then, a loner group session on the fourth. After that I will taper, relax, stretch, and stay mobile to ensure the best possible race! Holy crap I'm excited!

[rooster519]

Last night I went for a swim with a couple of fellow triathletes. One of which was the overall women's winner from the last triathlon I did. She offered some good tips for the bike portion as she averaged 22 miles an hour on her bike split. The tip? Invest in a deep dish wheel for the front and a disk in the back. Either way it was fun. I also realized just how horribly off the GPS is on vivoactive when using it in open water swim. I always knew it wasn't exactly accurate but it added almost 800 yards! I've been using the pm triathlon app so if anybody knows if there is a way to make it more accurate please let me know, but I'm also aware that garmin shuts off the GPS during open water swim with this watch. I also believe I've made a decision about my half Ironman. I'll post once I actually get registered.

[rooster519]

What a crazy weekend. It was hot and humid both days. Got up early on Saturday and got almost 9 miles in, before meeting a group for a mile open water swim. Then I was off to plumb a bathroom and build a customer entertainment stand for some friends. Needless to say I was exhausted Saturday night. Sunday morning I finished a handrail on my deck then off for a 30 mile bike ride in the heat. Was a little slower than I wanted but was happy to get it done as I was still sore from Saturday. How was your weekend?

[rooster519]

Got up early again this morning and got another 5 miles in before work. Today is supposed to be a brick in my training, but daughter and I are having a date night so training has to take a day off. Figured I could get a run in and maybe the brick tomorrow. We will see. Kept the heart rate at an average of 150 again. Little higher than I wanted for today but running in 99% humidity and fog so thick I couldn't see 1/4 mile, I'll happily take it! Hope you all have a wonderful Thursday!

[rooster519]

Strength training

So who adds strength training to the triathlon training? And do you follow a program or just do your own thing? I’ve been contemplating adding strength or resistance training just unsure of where to start. Any help would be appreciated!

[splashmashanddash]

Yes, I consider strength training to be an integral part of triathlon training and just general fitness too. There are so many opinions out there on what is best (per normal for triathlon things) and I do think it’s quite an individual choice. Like most things I consider it on ongoing chain of N of 1 trials for each block and making improvements for the next block.  For me right now this is what I do:

Offseason (Dec-Feb) - StrongLifts 5x5 Program 3x week, Core Work 1x week More Info:: http://stronglifts.com/5x5/ Examples of my actual workouts: http://ftcy.me/cj3qGp (SL-A), http://ftcy.me/JPpJSm (SL-B), http://ftcy.me/viVTTp (Core)

Tri-Season (Mar-Aug) - Complex Strength Training.  Combo of lifts and plyometrics and designed to be “heavy” so as to keep the HGH and T flowing, but not hypertrophic so as to keep bulk down and avoid soreness that would affect normal swim, bike, run training. I designed this myself, but it’s based on the works of Barry Ross (more geared toward shorter distance running speed/strength, but like I said it’s an experiement). I try to do this 2x a week and also a Core workout 1x a week, but once races start I get pretty flexible (read: inconsistent) with it, like right now I’m doing 1x week and will probably take the 2 weeks before my 70.3 with no lifting at all. Example workout: http://ftcy.me/p5FFBz

Marathon Season (Sept-Nov) - I generally take this time off of lifting (too much run volumne happening) and just fit in Core work.

I also have Patrick Hagerman’s book (Strength Training for Triathletes) on my to-read list, but I haven’t gotten around to it yet. 

[thisis30something-deactivated20]

This is awesome @splashmashanddash - thanks for sharing this. I need to come up with a more formalized plan because I feel a little loosey goosey with my strength stuff right now. 

[rooster519]

@splashmashanddash thanks for this. I may steal some of your workouts. It's an impressive list with tons of info. Thanks everyone for your input. Time to start strength training.

[rooster519]

Strength training

So who adds strength training to the triathlon training? And do you follow a program or just do your own thing? I've been contemplating adding strength or resistance training just unsure of where to start. Any help would be appreciated!

[rooster519]

Workout number 2 for the day. I have a very dear friend who is anything but athletic. A couple months he asked if he could ride with me or run with me. So we made a plan. Now, at least twice a week we get together and workout. I do not count it as my training and have began doubling up my workouts on these days, to ensure my training doesn't suffer. Anyways almost 10 miles in the books, an hour in the saddle, and most of all quality time with my buddy.